Man boobs can be unflattering and leave men with their self-esteem feeling shattered. Man boobs can result in those who lead a sedentary life, engage in too little physical activity and consume more calories than you burn through cardio exercise. Combat your man boobs with hard-hitting cardio and chest-strengthening exercises.
Cardio
Cardio exercises allows your body to burn calories and boost your metabolism. With increased metabolism, your body will burn more calories while you are at rest and immediately after exercise. Activities such as running, cycling, swimming and sports are beneficial ways of burning off man boob fat. Start with as little as 15 to 30 minutes per day and gradually build towards 45 to 60 minute sessions.
Ask Men recommends engaging in interval training. Interval training allows you to complete your cardio session in a shorter amount of time while also burning even more fat. Alternate 20 to 30 seconds of a hard interval with one to two minutes of an easy interval for a total of 20 to 25 minutes. During the hard interval you should work at your highest intensity level while the easy interval is performed at a slow or resting pace.
Cable Crossovers
Cable crossovers engage your entire chest region to help strengthen your pectoral muscles and to define your chest muscles. The cable crossover machine is a large cable pulley system that is generally found at a gym. Stand in the center of the machine with your sides facing the support beams of the system, grab a handle with each hand and step forward with one foot to balance your body. Pull the handles downward and across your chest so that your hands cross over top of one another, slowly release and repeat for 6 to 8 repetitions. If you can complete 8 repetitions easily, use a heavier weight.
Push-Up with Single-Leg Raise
The push-up with a single-leg raise is an advanced version of the standard push-up. By lifting one leg during each push-up, you are putting more of a demand on your chest muscles and challenging them more. This technique will help to strengthen your chest and get rid of your man boobs. Start on your hands and feet, place your hands beneath your shoulders or slightly wider, make your back flat, tighten your abdominal muscles to support your spine and lift your left leg into the air. Slowly lower your body toward the floor as far as you can, hold for one count, slowly press your body back upward until your arms are straight and lower your left leg back to the ground. Repeat on the opposite side and continue alternating push-ups with a single-leg raise until you can no longer complete a full repetition in proper form.
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